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Copyright 2016 © Peak Performance Centre of
Excellence Ltd
No portion of this manual may be used, reproduced or transmitted in
any form or by any means, electronic or mechanical, including fax,
photocopy, recording or any information storage and retrieval system by
anyone but the purchaser for their own personal use. This manual may
not be reproduced in any form without the express written permission of
a Peak Performance Director, except in the case of a reviewer who
wishes to quote brief passages for the sake of a review written for
inclusions in a magazine, newspaper, or journal – and these cases
require written approval from a Peak Performance Director prior to
publication.
For more information, please contact:
Peak Performance
40 Somers Road
Rugby
Warwickshire
CV22 7DH
Email: [email protected]
Websites: www.ppcoe.com / www.educateandcoach.co.uk
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Disclaimer
The information in this book is offered for educational purposes only;
the reader should be cautioned that there is an inherent risk assumed by
the participant with any form of physical activity. With that in mind,
those participating in strength and conditioning programs should check
with their GP, or other health professional, prior to initiating such
activities.
Anyone participating in these activities should understand that such
training initiatives may be dangerous if performed incorrectly, and may
not be appropriate for everyone. The authors assume no liability for
injury; this is purely an educational manual.
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Contents
1
Introduction ................................................................................ 1
2
Raising the Heart Rate................................................................. 2
2.1
3
4
2.1.1
Using Only Cones A & B ................................................... 3
2.1.2
Using Complete Square .................................................... 3
2.2
Cycling ................................................................................. 3
2.3
Skipping ............................................................................... 3
Activate & Mobilise ...................................................................... 4
3.1
Muscle Activation .................................................................. 4
3.2
Joint Mobilisations................................................................. 5
3.3
Integrated Exercises ............................................................. 5
Potentiate (Stimulate) ................................................................. 6
4.1
5
6
Jogging / Grid System ........................................................... 2
Dynamic Stretching ............................................................... 7
The ‘Ultimate’ Series by Peak Performance ................................... 8
5.1
Coming Soon!! ULTIMATE STRENGTH & MOBILITY ................ 8
5.2
Coming Soon!! ULTIMATE 6 WEEK FAT SHREDDER ................ 8
About the Author ........................................................................ 9
1
1 Introduction
Warm up like professional athletes with this simple, proven and
effective physical preparation protocol. Not only will it improve your
performance but it will also reduce the risk of injury!
R.A.M.P stands for Raise the heartrate, Activate your muscles, Mobilise
your joints and finally Potentiate (stimulate) your whole body for what
activity you’re going to do next.
This short ebook resource is packed full of jems of information including
a video database demonstrating all the important exercises and
movements – they are activated by a password which you’ll find in the
text preceding the link (make sure you leave the inverted commas out).
If you have any problems of questions you’ll find heaps of information
by visiting www.educateandcoach.co.uk or you can email me directly at
[email protected].
Good Luck!
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2 Raising the Heart Rate
Raising the heart rate is the most commonly known way to prepare the
body for exercise. Blood is pumped to the working muscles, the body
temperature rises and your joints become nicely lubricated.
2.1 Jogging / Grid System
If you’re in a gym environment, the treadmill is best for this but you can
do 20m shuttles if the gym has a track. If you’re outside you can use a
grid system (below).
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2.1.1 Using Only Cones A & B
Move forwards from cone A to B, using a foot plant at B to backpedal to
cone A; At cone A perform a backwards foot plant to return to cone B at
which point you turn side-on and side shuffle back to cone A, once at A
side shuffle back to cone B (this sequence can be repeated twice)
2.1.2 Using Complete Square
Move forwards to cone B, remain facing forwards and side shuffle to
cone C then backpedal to cone D. At D perform a side cut and return to
cone A; This sequence can be repeated in the opposite direction (i.e. D
to A); Also, the sequence can be repeated using movements between
cones B-C and D-A. For example:
 ickey shuffle
 carioca
 cross step running
The ‘box’ system allows multi-directional movement and movement
combinations to be practiced. Clearly, this sequence is limited to your
own imagination and ability as there are many movements that can be
achieved.
It’s important that your movement remains good throughout this section
of the warm-up so that you excellence in technique is developed.
Remember, at no time should movement be compromised or
substituted for speed/time.
2.2 Cycling
Maybe you’ve cycled to the gym? That’s the first part of the warm up
done. If not, jump on the stationary cycle and churn out about 5
minutes gradually increasing the intensity, but not too much so your
legs start burning up.
2.3 Skipping
If like some, you fancy getting the skipping rope out go steady for the
first few minutes. Try some nice moves to finish off, but beware you risk
looking stupid if you’re not very good.
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3 Activate & Mobilise
The next element of physical preparation is the ‘activate and mobilise’
phase. Joint mobilisations and muscle activation exercises are very often
overlooked or ignored by coaches and clients. However, a good
understanding of your own joint range limitations and underactive
muscle groups will ensure you’re well prepared for your workout.
Again, a number of options are available to you varying from dynamic
flexibility exercises to low-intensity movement drills. They can be
generally selected or targeted to specific areas of mobilization deficit,
dysfunction or asymmetry.
3.1 Muscle Activation
Check out this video which in my opinion demonstrates some of the best
muscle group activation exercises there are. Don’t be fooled though,
these are deceptively challenging considering they’re floor-based
(Password ‘goodactivation’)
https://vimeo.com/user39682865/activation
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3.2 Joint Mobilisations
Targeted to specific areas of the body, mobilisation exercises free-up
restricted joints that can have a negative impact on the quality of
movement. Here’s a selection of mobility drills for the ankle, hip and
back (Password ‘goodmobility’):
https://vimeo.com/user39682865/anklemobility
https://vimeo.com/user39682865/overstride
https://vimeo.com/user39682865/kneelinghamstring
https://vimeo.com/user39682865/kneelingback
3.3 Integrated Exercises
The following video provides a sample integrated approach (activation &
mobilization) sequence which targets key movement-activation patterns
and areas of the body including the:




Ankle
Knee
Hip
Lower back
This sequence can again utilise the ‘box’ system using either cones A – B
or D – C (see below).
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4 Potentiate (Stimulate)
In the ‘Potentiation’ phase, a series of drills needs to be selected that
further develops specific movement patterns and also provides gradual
increase in intensity, so that you’re working at the intensity of the
conditioning session that follows.
My advice, if your warming up for a gym-based session (weight training
etc) then a dynamic stretching routine will suffice. However, if it’s a
field-based session that follows you’ll need to seamlessly transition from
this phase into the main session. For example, a transition progression
could look like the following:




Side shuffle and cut
Mirror drills (mirroring a partner)
Side shuffle and go (i.e. sprint off in a chosen direction)
As above chasing a partner
Dynamic stretching is often confused with similar looking hip mobility
exercises. However, they feel very different and have very different
effects on the body too. I always cue dynamic stretching as having a
‘beginning’ and an ‘end’ point i.e. a controlled start / stop rather than a
smooth swinging-style motion like mobility drills.
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Dynamic stretching has been around for decades and is now recognised
as the go-to pre-exercise stretching protocol. If you want to static
stretch, do it at the end of your workout or on a separate day.
4.1 Dynamic Stretching
Check out this video of four basic but very effective dynamic stretches
(Password ‘dynamicstretch’)
https://vimeo.com/user39682865/dynamicstretch
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5 The ‘Ultimate’ Series by Peak
Performance
5.1 Coming Soon!! ULTIMATE
STRENGTH & MOBILITY
In just 6 weeks learn the
fundamental skills required for
optimum human performance:
 Optimum Mobility
 Achieve Muscular Balance
 Master Human Movement
 Get Strong
Only £47.50 £29.99
5.2 Coming Soon!! ULTIMATE 6 WEEK
FAT SHREDDER
Download our FREE 6 week fat stripper
guide to blast through stubborn fat FAST!
 Strip fat FAST
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6 About the Author
Strength and Conditioning Coach and Injury
Rehab specialist Spencer Brown is highly
respected as one of the top human movement
specialists in the UK. He has spent much of this
time teaching the principles and practice of
Strength and Conditioning, performance training
and functional movement to Fitness Industry and
health professionals all over the UK. Spencer has
also dedicated countless hours mentoring upand-coming sports performance trainers, many
who have gone into the profession and made a big impact themselves.
Since 2003, Spencer has taught foundation movement to beginning
youngsters and helped young amateur athletes to professional athletes
become quicker, faster and stronger whilst reducing their risk of injury.
Spencer’s entire philosophy is based off one of his most notable quotes,
'the ability to master human movements correctly from the start is the
foundation for athletic success.’
With the release of the ground breaking Performance Deficit Test
(PDT) in 2008, Spencer revolutionised the way health professionals
approached musculoskeletal injury risk and subsequent treatment.
According to Spencer:
'Fundamental movements done correctly is about making sure we marry
the natural movements people have with effective and efficient body
control to maximize performance and reduce injury'.